Thursday, December 31, 2015

Pass The Time, Please.


Elusive time, how dare you slip away from me. I wasn't READY. I'd like a do-over please.

At times I contemplate about decisions I have made in past situations. Sometimes I think, "Yes! Good one, nice move." Other times go more like "How did I let that happen?" and want to kick myself and press the do-over button. Is this you?  Tell me I'm not alone here.

I'm very cognizant of the time slipping away. I ask myself if I've accomplished the things I wanted to make happen this past year, or at the very least moved them in a forward direction. Time misspent - not spent wisely, productively, lays on me like a warm blanket, while sitting in front of a roaring fire...during a hot flash.  Heavy, oppressive, confining.

Sometimes I have to cool my jets and realize that time is something, that while we have no control of it in the literal sense, we have complete control of how we utilize it. Knowing that gets me moving. It's up to me. It's up to you.  When you think about things you want to accomplish, what kind of blue print do you design to achieve it?

You know something that makes me crazy? People that are constantly, consistently, consecutively, late. Their excuses: "I am so busy!  I lost track of time. Time got away. Why? Because I am SO busy!" This wearies me. (and I am certain some are cringing). Keep reading though! There's a great video for you below on time management and accomplishing things.

Please know, I don't mean to call anyone out. I simply want to share the possibility that there is always time for the things we find important.  Ah... there it is!  Priorities.

Good intentions alone don't pan out when it comes to family, connecting with friends or your health and wellness. Time will run right over you if you let it.

Set your priorities. Write them down. If you are not intentional about what you want to create in your life, it is simply a wish. Wishful thinking doesn't cut the mustard - or is that cheese?  Well, either way, they both stink. ;)

Too often we think of something we want or want to do and then - Poof!  It's gone. The door bell rings; the laundry timer goes off and another load gets folded; someone just yelled downstairs, "What's for dinner?"; the kids are in and out of the house. Stuff happens, and that something you wanted to achieve so badly is now skirting around elusively in your mind and you wonder, wait, what was that thing I was wanting to do? Ah, you might even know and remember what it is, but are fearful that you will once again fail at it, so you go about your day and don't dwell on it too long, saying to yourself, you'll get back to it when you get a free moment.

Most people need authentic, tangible accountability. In general people have a difficult time honoring a commitment when things start to get hard or uncomfortable. It's also why people hire me. I am their accountability partner. I am there for you. I help you keep your eyes on the prize when it starts to get hard and you start to slip. I make sure you remember your big "YES!"

This is exactly why you need to know your What? How? Why? If you do not  have your rudder in the water, you're going to drift along aimlessly. A clean, white, lined piece of paper is your boat. Your pen with blue ink is your rudder. Write. It. Down.

Here's an example:

Create stronger friendships and relationships.
 - Set up a lunch date two times each month
 - Plan a GNO (that's guys or girls) at least once a month.
 - Send a note or funny card to friends two to three times a year just to let them know how much you appreciate them and their friendship.
 - Read a book about relationships. Learn and grow yourself to become the best version of you.
 - Refuse to blame others for your life.
 - And for goodness sake.. do not back out on plans that have been made! It can be extremely disappointing for those on the other end.
Sit and THINK about your WHY before writing it down. How is it going to make you FEEL? Get to the visceral level, feel it, believe it, own it. Now write your why down. It can look like this:
Doing these things will give me joy. My strong friendships are my tribe! I build and create these relationships to strengthen my level of integrity, character and accountability. Surrounding myself with people who I care for and care for me will give me peace, joy and a sense of community.

Lose 20 lbs. and stay fit.
 -  Start shopping healthier. Write out a grocery list that contains fruits, vegetables, healthy snacks    and lean meats. Go look around the produce area and think of healthier options.
 - Spend a couple hours on Sundays as a "preparation" time for your meals for the week. Get it ready! Wash, chop and pre-grill/cook. Make it as easy as possible for meals to be a non-stressful, no-brainer.
 - Half all portions.
 - Cut starches way down or out altogether (potatoes, rice, breads/rolls)
 - Drink more water! 8-12 water bottles a day. (yep, I said it) :)
  - Watch 2 hours less t.v. each night. Or skip it and go read, play a game, go for that walk.
 - Close your laptop and get off Facebook by 5 p.m. every day. It's a HUGE time sucker!
 - Get in a walk four to five times per week for at least 30 minutes.
Again, make your WHY yours and MEAN IT. Own it. Let it sink into you and become it.  Now write it down. It might look like this: I will feel more PROUD of myself when I take care of myself. When I eat healthier I think healthier. A lighter mood (and body!). More vibrant. A can do attitude because I've done the hard work and have not disappointed myself. Get my creativity and joy back by taking great care of me. Do more active, fun and exciting things. Get off all medications and grow old beautifully!

See what I mean?

Make sure not to have too many goals and resolutions. Having too many makes it difficult to focus. It will dilute the vision and hedge in the creative energy flow. In other words, be intentional, not flighty. People who flit from one shiny thing to the next and have no lasting passion for anything are who I would describe as flighty.

Remember to just breathe. Enjoy the ride: BREATHE, IT'LL ALL WORK OUT

When a fox tries chasing two rabbits, it gets neither. Focus and stay there until it is finished.

Here's a fabulous article from FORBES about time!

At the end of the day, we've each had the same amount of time. You get to choose how you feel about your day and what you did with your time.

If you are READY to do this and really want to stop wasting any time getting to your best you now: Check it out! There's a wonderful GIFT for you in there!

Merry Merry Christmas,

Wednesday, December 2, 2015

YoYo's, Carbs, Portions and Weight Training.

So much information! So much frustration. It gets confusing even for me so here's why I always go back to basics. KISS is key. Keep It Simple Sweetie. Don't get all crazy this "new year" time.

YoYo's and Fad Diets and Savvy Sales
Turn off your t.v., put down the magazines and hide your credit card. Seriously, just stop. Think about the simplicity of what it really takes. The savvy sales team: They really know how to push your buttons to get you to buy buy buy, yet another product you don't use, doesn't work or you hurt yourself using. Companies pay people big bucks to use marketing, branding and psychology to get you to buy their stuff. If you want to check out some funny links on some crazy products people have actually bought Go HERE.

It's really unhealthy for your body to go back and forth, heavy to healthy. Not only is it bad for your heart and body, but it puts you in a cycle of self-sabotage and defeat. By eating to lose weight and boost metabolism, strength training correctly and doing cardio correctly you will establish and maintain healthy weight loss. Doing it the right way will ultimately save you lots of money, a bad heart possibly, and unhealthy habits and thinking patterns.

There are good carbs out there. You know what they are? They are called vegetables. I know, I know, sigh...

Come close, shhh, I want to tell you a secret. Ready?  I, Cindy Sams, do not like veggies.  Nope, not so much. I mean, I'll go for organic (real) green beans sometimes or asparagus if I am out at a restaurant, and once in a blue moon a salad with some good stuff on it, but all in all - not a fan.

However, I've found this great little contraption called a Juicer!.  I'll juice anything it seems. Collard greens, Dandelion leaves, Bok Choy, Jalapenos, Cucumbers, Lemons, Parsley, Cilantro, Kale, Ginger Root - scary stuff! HA! Sheer Goodness to my belly, skin, eyes, everything! Oh, except beets. Beets are just gross. (but man, are they good for you!) Darn it. I've got a great beet juice recipe actually that's refreshing - without the beets! Haha, just kidding.  Here it is: 1 beet, 2 large oranges, 1" chunk of ginger root, 2 large carrots. Personally, I cut the beet in 1/3 and throw in 1/2 cup of pineapple to sweeten it up further.... then I can down it. ;) :) Have at it.

So, while most people think of carbs as just potatoes, pasta, rice or breads of any sort... I get to take them to the magical land of CARBS such as vegetables - which include all of them; legumes like lentils and beans which contain complex carbs along with fiber and protein; whole grains - like oats and quinoa.

Oh, and I would be terribly remiss if I didn't mention my fave: Protein!White meat is the leanest, best choice. Even dark meat can be a good, but skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium. Roast a whole chicken for Sunday dinner, use the leftovers to snack on. Yummo!

Oh. This one is a biggie. It's where you earn the "Hangry Award" as I jokingly tell my clients. Your body will acclimate to whatever you do to it. It probably already has. So eating more will make you larger. Eating less, will make you smaller. Either way, your body will acclimate to what you give and do to it.

Lower, yet high nutrient quality, calories consumed is the key.  Not less frequent meals and larger portions like most do. Frequent and smaller portions! This keeps your blood sugar under control. No spiking or crashing. Both are bad for your bod. Let's be honest - most people eat too much at one sitting, and then do it over and over again. Look at your plate. Can you still see your plate? If not, scrape off half of everything on plate and then... eat. Eat slowly. It's okay, you'll be perfectly fine. But here's a little picture for you to print out just case: Portion Chart

Weight Training
You strength train with weights to help change your metabolic rate. Muscles help your body burn fat. Weights help change the shape of your body.  Looking at this picture will help you understand why people want to shed fat and build some lean muscle... it takes up LESS ROOM on your bod!

When you lose weight you will pull from muscles, that is one reason why you strength train. Lifting weights 3-4 times a week will also keep you in maintenance mode once fat is shed from the body. Strong, lean, vibrant and healthy!  Doesn't that sound wonderful?

Don't ever stop lifting. Weight training is the key to maintaining and keeping strong and healthy! But first, make sure you know how to do that. A good trainer will teach you the hows, the whys and what it feels like. Scroll Through for a Peek at the equipment you'll need to know how to use!

I was asked the other day during an interview what my advice was to someone listening in right now?  My answer was, get started. If you're on your third or tenth try, start again, start now. 

If it's been done before by someone, anyone - that means it's been done! So you can do it too. 

Stop the yoyo-ing, eat your carbs ;), keep portion sizes smaller and frequent to keep sugars from dropping or spiking, and lift some weights!  

Let me know if you'd like some help. It's what I've done for twelve years and what I do every day for people.


Cindy :)